7 Day Summer Superfoods Meal Plan

Summer food means full of fresh and green fruits and vegetables. Summer is a great season for farming, the local market is entire of freshness and colorful than ever. Each Season affects our body differently and our eating habit changes. In the summer, We are more into sweet energetic and hydrating foods because of the body needs of more moisture and energy. In this 7-Day summer foods eating plan we have included some of our best healthy and delicious summer superfoods meal recipes like Avocado Green Salad, Cinnamon & Beetroot Smoothie, Mexican Beans, Berry, and Chia Breakfast Bowl.

Berry Breakfast Smoothie

Put the yogurt, frozen berries, oats, and honey into a large blender. Pour over the milk and blend until smooth. Divide the smoothie between glasses. Sprinkle with the extra oats and berries to serve.

Turkey & Sauerkraut Sandwich

1/4 Cup Fat-free Thousand Island Dressing

8 Slices Whole Wheat Bread

8 oz. Low Salt Turkey Breast

1/2 Cup Sauerkraut (rinsed and drained)

4 Slices Reduced Fat Swiss Cheese

Olive Oil Cooking Spray

Make sure to Spread dressing on one side of each slice of bread. Stack sandwiches with turkey, sauerkraut and cheese. Use a large pan, spray olive oil and cook two sandwiches over medium heat for 4 minutes per side. Make sure bread is toasted, and cheese is melted then serve hot. Serve with a green salad.

Vegetarian Chilli

1 medium onion, chopped

1 large red pepper, deseeded and chopped

3/4 cup celery, chopped

3/4 cup dry red wine

3 cloves garlic, finely chopped

2 cans chopped tomatoes

1 1/2 cups water

1/4 cup tomato puree

2 vegetable stock cubes or bouillon

1 tbsp chopped fresh coriander

1 tbsp chili powder

1/2 tsp cumin

2 cans kidney beans (15 oz each), rinsed

2 tablespoons olive oil

Use a large pan to heat the oil and then add the onion, pepper, celery, garlic and cook over medium to high heat until vegetables are tender. Add the wine, water, tomatoes with juice, tomato paste, vegetable stock cubes, coriander, chili powder and cumin. Mix well. Next add the beans. Reduce the heat when boiling starts, cover and simmer, stirring occasionally, for 40 minutes. Serve with whole grain or wild rice.

Day 2

Berry and Chia Breakfast Bowl

1 ½ cups / 370ml Coconut milk

1/3 cup / 75ml Yogurt

3 oz/ 100g Blackberries

1 small handful Goji berries

1 small handful Chia seeds

1 Pear

20g Pomegranate seeds

2 tsp Maca powder

2 tsp Cocoa Nibs

Place the chia seeds, coconut milk, goji berries into a jug and mix well with a spoon. Stand for 5-7 mins and make sure all the chia seeds are mixed in. Stand for another 20-25mins for the chia seeds to soak up the milk. Once the chia seeds and goji berries are double in size after they have soaked up the milk, stir through the yogurt and the maca powder. Wash the pear and remove the stalk and core and cut into chunks while you are waiting for the chia and goji berries, towards the last 5 minutes of soaking time. Spoon the chia, goji berry and coconut mixture into two small bowls. Add the blackberries, pear, pomegranate, then sprinkle on the cacao nibs.

Caribbean Chickpea Roti

1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas

½ Head of Lettuce, chopped

Use a non-stick pan to heat the oil with medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon, and turmeric. Cover and cook, make sure to stirring every so often for 15 minutes or until potato is tender. Season with hot sauce. Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chickpeas are heated through. Divide mixture between two roti shells. Add the chopped lettuce. Roll to make a wrap.

Mexican Lime Chicken

2 chicken breasts (with skin)

2 tbsp olive oil

1 tsp coriander seeds, crushed

½ tsp paprika

1 tsp grated lime zest

1 lime

2 fresh red chillies

6 garlic cloves, unpeeled

½ tsp light brown sugar

Ground black pepper

Sea salt

Mix the olive oil with the crushed coriander seeds, grated lime zest, paprika, and light brown sugar to make the marinade. Put the chicken breasts in an oven-proof dish, pour over the marinade, then squeeze lime juice over the top. Cover and marinate for a least 30 minutes – longer if possible. Next, place 1-2 slices of lime under the skin of each breast and season with a little salt and ground black pepper. Place the unpeeled garlic cloves and fresh red chillies around the chicken in the dish. Bake in the oven, uncovered, for 30-35 minutes in a preheated oven (190C/gas 5/fan oven 170C). Serve with salad and salsa.

Day 3

Scrambled Egg on Rye

6 egg

2 spring onions, trimmed and thinly sliced

3 tomatoes, chopped into small cubes

2 tsp fresh dill, finely chopped

1½ tsp extra virgin olive oil

2 slices rye bread

25g (1 oz) butter

Whisk the egg in a large bowl. Use a frying pan to warm oil over a medium to high heat. Add the tomatoes and spring onions and cook for 3 minutes, stirring occasionally. Reduce to medium heat, then add the egg whites, dill and seasoning and allow to cook for 2-3 minutes, make sure to stirring constantly until the eggs are almost cooked. Remove from the heat and continue to stir. Cover to keep warm. Toast and butter the rye bread. Cover with the scrambled egg and a pinch of fresh dill to serve.

Mexican Beans

½ red onion, chopped

1 can (15 1/2 ounces) chopped tomatoes

¾ cup frozen sweetcorn

¼ cup frozen peas

¼ cup green beans, chopped

1 small can green chilli peppers, chopped

1 small can kidney beans, rinsed and drained

1/2 cup instant rice

1 tsp ground cumin

1 tbsp olive oil

Heat the oil with a medium to high heat in a large pan. Add the onion and cook for 1 minute. Add tomatoes, sweetcorn, peas, green beans, and chilli peppers. Cook for 2-3 minutes until heated through. Add the kidney beans, rice, and cumin. Then Remove from heat, cover and let stand for 2 minutes before serving.

Prawn and Broccoli Pad Thai

150g/5oz broccoli florets

3 carrots, finely sliced

400g/14oz rice noodles, cooked according to instructions

20 shelled tiger prawns

1 tbsp vegetable oil

1 large onion, finely sliced

5cm/2in piece ginger, grated

2 red chilies, chopped

3 large garlic cloves, crushed

2 tbsp soy sauce

3 tbsp tamarind paste

3 tbsp fish sauce

¼ tsp freshly ground black pepper

Juice of 2 limes

3 tbsp coriander, chopped

2 tbsp roasted peanuts, crushed

Heat a large frying pan until hot then add the oil, onion, garlic, chili and ginger and stir-fry for 1 minute. Add the prawns, broccoli and carrot and stir-fry for 2-3 minutes. Add the noodles, lime juice, tamarind paste, soy and fish sauces, and pepper. Cook for 3-4 minute. Add the coriander. Divide the mixture and serve on 4 plates. Scatter the crushed peanuts over the top and serve.

Day 4

Cinnamon & Beetroot Smoothie

1 small raw beetroot, cleaned but not peeled

1 small handful of almonds, soaked

1 banana

1 tbsp coconut oil

1.5 tsp vanilla extract

Pinch sea salt

1 tsp powdered cinnamon

1 tsp raw honey

1 tsp desiccated coconut

Soak the almonds for 6 hours or overnight in twice their volume of water. Discard the soaking water and rinse before using. Wash and chop the beetroot to fit your blender. Blend everything together with 500ml water until smooth. Add more water if needed. Pour into 2 glasses and top with desiccated coconut and drink immediately. Alternatively, pour into a suitable container and refrigerate for up to 48 hours.

Soak the lentils for 8 hours. When ready to cook, rinse and drain. Use a large pan to heat the oil, add the cumin seeds and cook for 1 minute. Then add the garlic, ginger, and chilies. Next, add the lentils, turmeric, salt and 2/3 of the warm water. Bring to the boil, reduce heat, cover and simmer for 10 minutes. Add more water if necessary. Once the lentils are cooked, add all the vegetables and remaining water. Add salt and pepper to taste. Stir, cover and cook for 5 minutes on medium heat stirring occasionally. To serve, sprinkle with the chopped tomato and coriander.

Day 5

Banana, Almond & Fig Porridge

3 cups / 750ml Unsweetened Almond Milk

2 cups / 500ml Oats

1 cup / 250ml Water

Pinch of salt

4 figs

Chopped almonds

1 Banana, sliced

Chia seeds

Red berries, e.g. raspberries, strawberries

Preheat the oven to 180°C. Add the almond milk, oats, water and a pinch of salt to a large pan. Use medium heat, bring to the boil and stir continuously until the porridge begins to thicken. Place the figs on a baking tray, place in the oven and roast slightly for 10 minutes. Serve the porridge with roasted figs and red berries. Sprinkle with chia seeds, sliced banana and chopped almonds.

Roasted Vegetable Salad

1/3 cup balsamic vinegar

1 tbsp Dijon mustard

3 garlic cloves, chopped

1 tsp fresh rosemary, chopped

1/4 cup extra-virgin olive oil

1 red onion

2 zucchini

2 butternut squash

12 oz asparagus, trimmed

One roasted red bell pepper

1 1/2 cup lightly packed arugula, chopped

1 cup mixed baby greens

2 tbsp fresh parsley, chopped

In a medium bowl, whisk the vinegar, mustard, garlic and rosemary to make the dressing. Gradually add oil while stirring fast. Heat grill or a large pan to medium-high. Brush onion, yellow squash, zucchini, , and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally. Allow veggies to cool slightly, then cut into small pieces and place in a large bowl. Add roasted bell pepper, greens and arugula ; toss with enough dressing to coat.

Hot Dukkah & Lemon Chicken Salad

2 chicken breasts

3 tbsp Dukkah spice mix

zest of 1 lemon

Juice of 1 lemon

1 egg

2 tbsp vegetable oil

1 tbsp olive oil

1 tin of chickpeas, rinsed

4 spring onions, chopped

20 vine tomatoes

Sea Salt

Ground black pepper

1 tbsp fresh coriander, chopped

1 tbsp of fresh mint, chopped

Make the dressing first by combining the lemon juice, remaining olive oil, coriander and mint leaves in a bowl. Preheat the oven to 180° Celsius/fan 160°C/ gas mark 4.

Put the chickpeas, onion, and tomatoes in a baking tin and drizzle with a little of the olive oil. Season with sea salt and black pepper. Bake in the oven for 15 minutes.

Meanwhile, flatten the chicken breasts with a rolling pin on board until the whole breast is of even thickness. Cut the chicken breasts into 5 strips. In a bowl mix the dukkah spice mix with the lemon zest. In a separate bowl, whisk the egg. Use a large frying pan to heat the vegetable oil. Take one chicken breast strip at a time, dip it in the egg and then into the spice mix until coated well. Add to the frying pan with the oil. Cook for 3 minutes on each side until golden brown and the chicken is cooked through.

Remove the chickpea mixture from the oven and transfer it all on a serving plate. Pour the dressing over the warm chickpea salad. Now place the chicken on top of the salad and enjoy it warm.

Day 6

Oats with Apple & Prunes

60g oats

125ml skimmed milk

2 eating apples peeled, cored and sliced

6 prunes, chopped

1/4 tsp ground cinnamon

Gently warm the milk and Cover the porridge oats with the milk to soak for at least 15 minutes. Add the sliced apple, prunes, and cinnamon to the soaked oats and mix well. Serve with a sprinkle of cinnamon on top.

Spicy Bean & Walnut Pasta

1 1/2 tbsp extra virgin olive oil.

1 onion, chopped.

2 tomatoes, chopped.

1 (15 ounces) can mixed beans.

1 clove of garlic (crushed).

2 cups penne pasta.

Handful of chopped walnuts.

Sea salt.

Ground Black Pepper.

Chilli to taste.

In a large pan heat the oil. Add onion and garlic and then cook until translucent. Add tomatoes, beans, and chili. Bring to the boil and let simmer for 10 mins. Bring a large pot of lightly salted water to a boil. Add pasta. Cook until al dente then drain. Mix pasta with bean mixture, season with black pepper and serve. Sprinkle with chopped walnuts to serve.

Smoky Chicken & Carrot Tray Bake

4 skinless and boneless chicken thigh fillets

4 carrots, sliced

2 cups potatoes, chopped into 2cm squares

2 parsnips, sliced

8 garlic cloves, unpeeled

2 tbsp olive oil

2 tsp smoked paprika

Sea salt

Ground black pepper

Preheat the oven to 180°Calsius /gas mark 4. Spread the chicken, carrot, parsnip potatoes and garlic out on a large baking tray then drizzle over the olive oil and sprinkle everything with the smoked paprika. Season with salt and pepper. Mix well Make sure everything is in one layer.

Bake in the oven for 45 minutes, stirring halfway through. Check the vegetables are tender and the chicken is cooked through. Serve two chicken thighs per person with plenty of vegetables.

Day 7

Classic Smoked Salmon & Scrambled Eggs

8 eggs

2 tbsp fresh chives, chopped

Black pepper

2 oz / 50g unsalted butter

2 bagels, sliced horizontally

4 oz/ 120g smoked salmon trimmings

Whisk together the eggs and chives in a bowl with some freshly ground black pepper. Heat 40g butter in a small, non-stick pan over medium-low heat until melted. When melted, add the eggs and gently cook, stirring continuously, for 3 minutes or until softly scrambled. Meanwhile, toast and butter the bagels. After the eggs are done, remove from the heat and fold through the smoked salmon trimmings. Divide the bagels among four plates and spoon over the salmon and eggs. Serve with some freshly ground pepper and sea salt.

Avocado Green Salad

½ cup sugar snap peas

½ cup asparagus spears halved

½ cup broad beans

1 round lettuce, separated into leaves

¼ cucumber washed and thinly sliced

2 tbsp pumpkin seeds

2 tbsp pomegranate seeds

3 tbsp low-fat mayonnaise

3 tbsp low-fat yogurt

1 ripe avocado, halved, stoned and diced

1 clove garlic, crushed

Handful fresh mint leaves

Juice of 2 limes

2 tbsp olive oil

Salt and pepper

Bring a pan of water to boil then Add the sugar snap peas, the broad beans and asparagus to the pan. Cook for 2 minutes. Remove into a colander, run under cold water and leave to drain. Remove the skins from the broad beans. Use a large serving plate to place the lettuce leaves on. Then, sprinkle over the sugar snap peas, broad beans, asparagus, and cucumber. Next, make the dressing by putting the mayo, yogurt, avocado, garlic, mint, lime juice, and olive oil into a food processor. Blend until smooth. Add a tablespoon of water, mix to make a pouring consistency. Season with sea salt and black pepper. Now, Pour the dressing over the salad and sprinkle with the pomegranate and pumpkin seeds to serve.

Cook noodles according to package or if fresh bake in the oven at 400F for 10 minutes. In a large bowl whisk together soy sauce, oil, vinegar, honey, mustard, and peanut butter to make a dressing. Cook chicken until cooked through. Shred and add to peanut mixture. Add cooked noodles, spring onions and stir until combined.

Hope you have enjoyed our 7-Day healthy and delicious summer superfoods eating plan. Let’s us know in the comment section which one is your favorite recipe and why.